Get Fit TV

Abdominal Stability Ball Roll In for a Flat Tummy!

noreply@blogger.com (Kira Langolf) — Wed, 16 Apr 2014 02:49:00 +0000

Target the lower abdominals with the Abdominal Stability Ball Roll In. You'll also tone and tighten the entire midsection with this stability ball ab exercise!

Listen to podcast episode #201 of "Fit Girl: Your Guide to Getting in Shape" on itunes for details on this exercise and more!

Video: Quickie Leg and Ab Sculpt with the Stability Ball

noreply@blogger.com (Kira Langolf) — Thu, 13 Mar 2014 21:16:00 +0000

In this video workout sequence of a Stability Ball Combo, you hit legs and abs quickly and effectively!

This is one of my favorite leg shaping sequences from the DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com). This 5 minute workout hits your hamstrings and abs using the stability ball. Leg curl works the hamstrings, and most people are weak in the hamstrings, which causes lower back and posture problems. If you workout at home, (and some gyms), you may not have access to a leg curl machine, making it all the more important to use this video!

When doing the leg curl, you may have to do one rep, then stop and slowly build your strength to get consecutive reps. Done properly, it is a very challenging exercise! The plank position targets the core, ie the abdominals and lower back muscles. You pretty much work everything form the neck down! The leg curl is supersetted with abdominal exercises. You get more done in less time! Efficient, effective workouts get you in shape faster than ever! Add this sequence to your routine 2-3 times a week for tighter legs and abs before summer!

Additional info: This DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com) is loaded with workout options! It includes "pre-mix" routines that combine the exercises in various combinations for unique workouts. Plus, you get a "Fit in 40" full body workout. For more preview clips visit the All In One Workout DVD site and click on Stability Ball Exercise.

See also the Fit Girl Guide Podcast for more topics!

Download the video here. If you are subscribed to this podcast, the video should automatically download for you!

Quickie Leg and Ab Sculpt with the Stability Ball Video Workout

Free Video download! Sculpt and tone workout routine for resistance bands!

noreply@blogger.com (Kira Langolf) — Fri, 20 Dec 2013 21:47:00 +0000

Free download! Check out the Fit Girl Guide recent episode to get your copy of a fantastic workout routine for resistance bands. Here's the link:
http://fitgirlguide.blogspot.com/2013/12/fit-194-free-workout-video-pre-workout.html

Reverse Lunge

noreply@blogger.com (Kira Langolf) — Wed, 02 Oct 2013 15:43:00 +0000

The Reverse lunge is a great exercise for the entire leg, as well as the abdominals and your metabolism. Are you doing it correctly? Listen to Fit Girl Guide Podcast episode Fit 185 for more info!

Common mistakes when doing the Reverse Lunge include:

lifting of the front leg heel
using the rear leg too much
leaning forward
poor posture

Key points to focus on for a good Reverse Lunge:

Keep shoulders back and down for proper posture
Focus on the front leg, which is your working leg
Drag your rear leg, don't use it!
Move slowly
Keep the heel of the front leg pressed into the floor

Watch the video:

Triceps Pressdown Sculpt Your Arms the Right Way!

noreply@blogger.com (Kira Langolf) — Thu, 26 Sep 2013 23:31:00 +0000

The Triceps Pressdown video below shows you the right way to do this arm sculpting exercise! Always keep your elbows back and stationary! A little stretch at top is ok, but don't go so far the elbows move. Squeeze your triceps at bottom, error on the slow side! Check out the wrong way to do Triceps Pressdowns in episode Fit 153. Use various handles to change up this exercise. It is by far one of the best triceps shaping exercises you can do!

This video is also featured in episode Fit 184: Pressdowns, Actions, Myths Fit of "Fit Girl: Your Guide to Getting in Shape."

Download the video here: Triceps Pressdown

Amazon.com Widgets

Dumbbell Chest Flye Proper Form and Personal Training

noreply@blogger.com (Kira Langolf) — Fri, 20 Sep 2013 22:43:00 +0000

Dumbbell Chest Flye Proper Form and Personal Training Video is also featured in episode Fit 182: Chest Flye, Compliments, Food Substitutions ofFit Girl:Your Guide to Getting in Shape"

Chest Dumbbell Flat flye proper form and video. Note the positions of the elbows and full range of motion. Keep your shoulders and rotator cuff muscles safe! Are you making any of these common mistakes?

Arms too straight
Doing a partial range of motion
Using too much weight
Doing a flye that looks like a press
Elbows rotating toward ceiling (rotator cuff ..ouch!)

Download the video (right click and save as...) and use it in your next workout. I give you instructions on proper form and count to keep your pace smooth and controlled!

Glute Stretch with Stability Ball: Increase Low Back Flexibility, Relieve Sciatica.

noreply@blogger.com (Kira Langolf) — Mon, 09 Sep 2013 22:35:00 +0000

Training: This is also featured on podcast "Fit Girl: Your Guide to Getting in Shape, episode Fit 183: Glutes, Guts, and Quick Weight Loss.

Check out the video below (and on Youtube.com/GetFitTV) for a great Glute Stretch with Stability Ball to increase Low Back Flexibility and Relieve Sciatica.

A form of this stretch is also used in my DVD workouts, Ball Sculpt 1: Nothing But the Ball and Ab Sculpt & Yoga Stretch This stretch is much like the pigeon stretch in yoga. Using the ball enables a great lower back stretch at the same time. Plus, it's fun to do!

Stretching your glutes is important to the overall health of your back, especially the lower back.
If the glutes are over tight, they can affect the lower back, spine and even your upper back. Releasing the glutes with a solid, focused stretch like this one aids in proper alignment of the legs and hips, as well a release on the low back. It's all tied together! Sometimes we forget that each muscle does have a specific stretch! Be sure to include this one before and/or after your next weight training or cardio session!

Amazon.com Widgets

Shape Your Arms with Better Biceps Curls!

noreply@blogger.com (Kira Langolf) — Thu, 05 Sep 2013 22:33:00 +0000

Better biceps curls video and downloadable Personal training!

Download the Biceps Curl how to video here, right click and save as.. or click to watch.

The video has voice instructions and counting for you to pace yourself correctly! Load it in your iPod or iPhone and take me with you to workout! You might be surprised to find your regular pace could be slower!

During the exercise focus on the key points:

elbows back
shoulders back
biceps focus
squeeze biceps
control the weight

With these tips you'll have sculpted, shapely biceps in no time!

This video is also featured on "Fit Girl: Your Guide to Getting In Shape" episode

Fit 181: Biceps Video, Love Your Body, Food Cravings

Core, Power and Crazy Fun!

noreply@blogger.com (Kira Langolf) — Tue, 25 Jun 2013 14:24:00 +0000

Looking for a different move to spice up your workout? Try this one, that uses a medicine ball and a BOSU! Good luck!
self medicine ball throw on bosu
(Click on image to view this exercise...)

Lat Pulldowns Done Wrong!

noreply@blogger.com (Kira Langolf) — Wed, 15 Aug 2012 13:08:00 +0000

As part of Podcast Fit 151, this video on Lat Pulldowns done wrong, shows what NOT to do at the gym. These common mistakes can cause neck or shoulder injury! There's no doubt that you have seen people do this incorrect form at the gym, but that doesn't mean you should!

Supplements: Vitamin C & Russian Anabolic

noreply@blogger.com (Kira Langolf) — Wed, 09 Nov 2011 21:10:00 +0000

This is a video podcast of two excellent supplements for weight loss, lean muscle and general good health!

Also available on Fit Girl: Your Guide to Getting in Shape Podcast

How to Use Lifting Straps When Weight Training

noreply@blogger.com (Kira Langolf) — Mon, 10 Oct 2011 01:44:00 +0000

Lifting straps are helpful when using heavy weight for a large body part.

The weight being used may be too heavy for your smaller, auxiliary muscles and those muscles fail before the large muscle you are working!

For example, you may doing deadlifts for the hamstrings. You can use a heavy weight, but your forearms burn holding it before your hamstrings fatigue. Lifting straps would take the stress off your forearms by holding the weight and enable your hamstrings to finish the set. Another example might be doing dumbbell squats or stationary lunges. Again, you may be able to use heavy dumbbells, or may you just want to go high reps, but after 8 repetitions your forearms burn too much to continue. Lifting straps would allow you to do more reps (or weight) without burning out your arms.

In this video, I'll show you how to put lifting straps on the right way! If you ever need to use them, you'll know how!

Download link: How to Use Lifting Straps for Weight Training

Rotational Ab exercise for Golfers and Sculpt

noreply@blogger.com (Kira Langolf) — Wed, 19 Jan 2011 13:56:00 +0000

A great exercise for any sport! Do this with or without the ball for a core workout!
From the DVD workout Ab Sculpt & Yoga Stretch for Stability Fitness Ball

Sports & Ab training: The Turn!

noreply@blogger.com (Kira Langolf) — Fri, 23 Jul 2010 13:32:00 +0000

Sports specific exercises need to be done on each side of the body! This is especially true in golf! Do this exercise 2-3 times a week, moving slowly through the range of motion and for about 10-15 repetitions per side with a very light weight (or no weight) to improve your golf, baseball, tennis, volleyball or any other sport that requires the body to turn!

Remember, you must do the same amount in each side to gain the best benefits for sports performance and your body shape!

Lunges done right!

noreply@blogger.com (Kira Langolf) — Mon, 19 Jul 2010 01:23:00 +0000

Many people think lunges are bad for their knees or have other reasons to avoid them. In reality, if done correctly, lunges are a great exercise for metabolism boosting, shaping the lower body and burning a bunch of calories!

The main objective is to keep the heel of the working leg (ie-front leg) on the ground and to drive off from that heel. This ensures the knee stays in a safe spot and that you get the large muscles of the glutes (buttocks) to do the work! The abdominal stabilize the movement, making it a total body exercise!

Always check with your trainer or physician before adding an exercise to your program. If you are already using lunges as an exercise, check your form with this video!

Combo favorite #2: Lunges with bicep curls

noreply@blogger.com (Kira Langolf) — Fri, 09 Jul 2010 01:58:00 +0000

Lunges with bicep curls are another a great time-saver combo! This example video is from the DVD: Quick Fit! 10-Minutes to Tone!

This combo is very effective at:

increasing heart rate
challenging balance and core muscles
working the legs & glutes
challenging the abdominals and low back
working the biceps
toning the entire body
boosting fat loss

ClubFit Video Tour

noreply@blogger.com (Kira Langolf) — Sat, 24 Apr 2010 20:12:00 +0000

Take a tour of ClubFit! the new personal training center and online gym community to help you get in shape and stay in shape!

Reverse Flye

noreply@blogger.com (Kira Langolf) — Wed, 17 Feb 2010 14:13:00 +0000

The Reverse Flye is a great exercise for strengthening the upper back, shoulders and rhomboids. All muscles that become weak from too much office work! Expect to use a light weight to do these correctly! It's all about the squeeze of the shoulder blades and rear shoulder at the top of the movement. Keep it controlled at all times! This is also a "Must Do" exercise for many sports such as golf, tennis, baseball and any sport that uses the shoulders!

Good lunges for great glutes!

noreply@blogger.com (Kira Langolf) — Thu, 07 Jan 2010 18:14:00 +0000

How to do a lunge properly.
Many people lunge forward when doing a lunge, and that can bother the knees. It is important to bend both legs and to keep your weight on the front heel (working leg). Sometimes, it is better to think of bending the rear leg first, or as I tell my clients, stop drop and drive (thru the heel).

This sample clip shows how to do a proper stationary lunge with the resistance bands. It comes from the dvd Got More Bands? Resistance Bands for body sculpt #2 (available on Amazon.com) which is 3 band workouts in one. This clip does not include music, but the dvd has options to turn the music on or off, your choice! See the clip on youtube or at the Get Fit TV player.

Abdominal reverse crunches

noreply@blogger.com (Kira Langolf) — Thu, 22 Oct 2009 01:54:00 +0000

Abdominal reverse crunches: Proper form is crucial to tightening the lower ab area. Too many people use their legs when doing this movement. Get more tips to Tighten the Tummy with Episode 84: Saggy Tummy Syndrome of the Fit Girl: Your Guide to Getting in Shape Podcast.

Stability ball crunches

noreply@blogger.com (Kira Langolf) — Thu, 22 Oct 2009 01:32:00 +0000

This excerpt is from the DVD workout Ab & Yoga for Stability ball. The stability ball is one of the best tools for sculpting the abdominals! Are you sure you are doing the best technique with the ball for maximum results? Watch and learn! Get more tips to Tighten the Tummy with Episode 84: Saggy Tummy Syndrome of the Fit Girl: Your Guide to Getting in Shape Podcast.

Combo favorites #1: Squat & Delt Press

noreply@blogger.com (Kira Langolf) — Wed, 02 Sep 2009 16:28:00 +0000

Squat and shoulder press is a great time-saver combo! It's one of my favorites! This example video is from the DVD:QuickFit 1: 10-minutes too Tone!

This combo is very effective at:

increasing heart rate
working the legs & glutes
challenging the abdominals and low back
working the shoulders and upper back
toning the entire body
boosting fat loss

Click here get more info on the DVD Quick Fit! 10-Minutes to Tone!

Fitness Makeover Kit: Part 3: Nutrition (excerpt)

noreply@blogger.com (Kira Langolf) — Mon, 31 Aug 2009 15:35:00 +0000

Fitness Makeover Preview Special:
Excerpt from the Fitness Makeover Kit: Part 3: Nutrition
There is also a bonus DVD on Exercise Instruction!
Visit FitnessMakeover.com for more information.

The Fitness Makeover Kit includes:

Part 1: Control Workshop DVD and workbook
Part 2: Exercise Workshop DVD and workbook
Part 3: Nutrition Workshop DVD and workbook
And a bonus DVD on Exercise Instruction!

Visit FitnessMakeover.com for more information.

Fitness Makeover Kit: Part 1: Control (excerpt)

noreply@blogger.com (Kira Langolf) — Sat, 29 Aug 2009 17:32:00 +0000

Fitness Makeover Preview Special:
Excerpt from the Fitness Makeover Kit: Part 1: Control
Visit FitnessMakeover.com for more information.

The Fitness Makeover Kit includes:

Part 1: Control Workshop DVD and workbook
Part 2: Exercise Workshop DVD and workbook
Part 3: Nutrition Workshop DVD and workbook
And a bonus DVD on Exercise Instruction!

Visit FitnessMakeover.com for more information.

Fitness Makeover Kit: Part 2: Exercise (excerpt)

noreply@blogger.com (Kira Langolf) — Wed, 26 Aug 2009 17:27:00 +0000

Excerpt from the Fitness Makeover Kit: Part 2: Exercise

The Fitness Makeover Kit includes:

Part 1: Control Workshop DVD and workbook
Part 2: Exercise Workshop DVD and workbook
Part 3: Nutrition Workshop DVD and workbook
And a bonus DVD on Exercise Instruction!

Visit FitnessMakeover.com for more information.